Home » Articles » kids products » 5 Animal Yoga Poses to Help Your Child Sleep Better

5 Animal Yoga Poses to Help Your Child Sleep Better

This post was written for MindBodyGreen, a health and wellness online publication whose mission it is to revitalize the way people eat, move, and live. The images and yoga poses below are found in our yoga bedtime book, Good Night, Animal World and the matching Good Night, Animal Yoga Cards.


Yoga before bedtime is a miracle in our household!

When our spirited and active preschooler is tired, she doesn’t get lethargic — she gets wired. Even though we follow the Four B’s nightly ritual (Bath, Brush teeth, Books, and Bed), that doesn’t always calm her down from her highly stimulating day.

When she needs an extra dose of calming potion, we read Good Night, Animal World  and use movement to release her pent-up energy. It works like a charm. Afterward, my daughter is better able to listen to her bedtime books and willingly hops into bed. Reading and acting out a bedtime yoga book is also a great way for us to bond and breathe together, calming both of us down.

Research shows that yoga improves sleep (Amazon affiliate link to Your Brain on Yoga eBook by Sat Bir Khalsa). So by introducing movement and mindful breathing to my daughter’s bedtime rituals through ways that engage her, I can potentially affect her health, academic performance, and emotional well-being in the long term. What more could a parent ask for?

A child’s healthy sleep habits mean less stress at bedtime for everyone, and parents get to sleep through the night, too. Yoga before bedtime is good for the whole family.

To add yoga to your nightly bedtime ritual, start by creating a calm environment. Clean up the space so that there are fewer distractions. Play soothing music, dim the lights, and speak in a calming voice. This helps children relax their minds and bodies.

The five animal yoga poses for kids in this bedtime yoga sequence have especially calming effects. The poses are also in a specific order that invites flow from one pose to the next. Feel free to add other animals to your family yoga experience, but try to avoid stimulating poses like backbends and warrior poses at bedtime.

Some calming poses include forward bends, restorative poses, gentle twists, and simple inversions. To maintain flow when adding poses, keep the poses in the sequence linked closely by grouping the standing poses together and the seated poses together.

5 Animal Yoga Poses to Help your Child Sleep Better

Encourage your children’s imagination and follow their energy and interests. Focus on having fun with movement, not on performing perfectly aligned poses. Bring attention to your child’s breath as you go through the animal yoga poses, but let the exploration of mindful breathing happen naturally.

1. Eagle Pose – Eagle

Eagle Pose


2. Downward-Facing Dog Pose – Sheepdog

Downward-Facing Dog Pose


3. Cat Pose – African Lion

Cat Pose


4. Extended Child’s Pose – Sea Turtle

Child's Pose


5. Cobbler’s Pose – Monarch Butterfly

Cobbler's Pose

Images from Good Night, Animal World

Finish your bedtime yoga sequence by lying on your back with your arms and legs stretched out in a Resting Pose. Take a few deep breaths and relax.

My daughter and I usually hold hands as we lie next to each other. Or she lies on top of me, rising and falling with my breath. The experience is truly magical.

Have you already added yoga to your child’s bedtime ritual? I’d love to hear from you in the comments below!



Click here to read the full article of

5 Kid-Friendly Yoga Poses to Help Your Child Sleep” on MindBodyGreen.MindBodyGreen logo

You Might Also Like

List of 58 Yoga Poses for Kids

Seasonal Kids Yoga Lesson Plans

Monthly Kids Yoga Themes

Holiday Kids Yoga Lesson Plans

Kids Yoga Ideas Using Children’s Books

Sign up for the Kids Yoga Stories Newsletter

How did your child enjoy practicing these animal yoga poses? For more yoga tips and kids yoga resources, sign up for our weekly Kids Yoga Stories newsletter by adding your email address to the box at the top of the page.


Yoga Kids holding Kids Yoga Stories books

Shop Yoga Books | Kids Yoga Stories

If you liked this post, please share it here:

Similar Posts